How Many Calories Do 100 Jump Squats Burn? | At A Glance

100 Jump Squats Calories Burned: Real Numbers

Let’s pin down a clean, repeatable method. Exercise scientists use metabolic equivalents (METs) to estimate energy use. The widely used equation is: calories per minute = MET × 3.5 × body weight (kg) ÷ 200. You’ll find this same math explained by ACE. For jump-squat sessions, a fair working range is 6–10 MET: moderate to vigorous. That range lines up with the CDC intensity guide and the Compendium entries for vigorous calisthenics at ~8.0 MET.

Worked Example (70 kg, 100 Reps)

Pick a steady pace: ~3.5 minutes for 100 jump squats. Using 8.0 MET: 8 × 3.5 × 70 ÷ 200 × 3.5 min ≈ 34 kcal. Push the pace to 10 MET for ~3 minutes? Now it’s ~43 kcal. Move slower at ~6 MET for ~5 minutes? You’ll land near ~26–37 kcal depending on the exact finish time. Small shifts in pace and rest change the total.

Quick Table: By Body Weight

This table uses two common scenarios so you can scan your number fast. “Steady” assumes ~3.5 minutes at 8 MET. “All-out” assumes ~3 minutes at 10 MET.

Body Weight (kg)	Steady Pace (kcal)	All-out Pace (kcal)
50	24	26
60	29	32
70	34	37
80	39	42
90	44	47

Numbers above are rounded. Your result can sit a few calories higher or lower based on jump height, landing control, and how much you pause.

The Method Behind The Math

MET choice. Squat work spans a wide spectrum. Bodyweight squats with an easy cadence land near moderate effort. Jump squats with crisp height and short rests feel vigorous. The Compendium lists “calisthenics, vigorous effort” at ~8.0 MET, which fits a steady jump-squat set. Short sprints of jump squats in circuits can flirt with ~10 MET.

Time to complete 100 reps. Most folks finish inside 3–5 minutes. A smooth rhythm with brief breathers lands near the middle of that band. Fast finishers can dip near 3 minutes. Newer lifters, deeper range, or cautious landings trend closer to 5.

Active time vs. rest. The formula uses active minutes. If you insert long rests, total clock time goes up, but exercise minutes decide the math. That’s why a smooth, steady set often beats stop-and-go efforts when the clock is short.

What Moves Your Burn Up Or Down

Body Weight And Load

Heavier bodies burn more per minute at the same MET because the equation multiplies by kilograms. A light vest (3–5% of body weight) nudges the total up. Big loads turn the movement into a strength set rather than a jump set, so pace drops and the MET used for the math should drop too.

Depth, Height, And Landing

Deeper hip and knee flexion means more muscle work each rep. Higher jumps add flight time and force on takeoff. Landing softly keeps joints happy and keeps you moving. All three shape how hard the set feels, which is the practical cue you’ll use to pick that 6–10 MET range.

Cadence And Set Design

Ten sets of ten with short rests keep heart rate up. Four sets of twenty-five at a calm cadence pull you toward the lower end of the range. Longer rests drop the per-minute burn during those gaps. If your goal is a brief calorie push, aim for short rests and a smooth rhythm you can hold.

Safe, Solid Technique Tips

Set Your Stance

Feet just outside shoulder width, toes slightly out. Brace your trunk before every takeoff. Keep knees tracking over mid-foot during the dip and the landing.

Own The Depth

Squat to a depth that keeps your spine neutral and your heels loaded. Use a box or bench as a depth guide if needed. Range can grow as control improves.

Land Soft

Think “quiet feet.” Absorb with hips and knees. If landings feel loud or jarring, cut jump height, raise rest a touch, or switch to power step-ups for the day.

How It Compares Over Different Finish Times

Here’s a simple look for a 70 kg person. It shows why time and intensity trade off. A slower, longer effort at a lower MET can meet or beat a short sprint at a higher MET.

Finish Time (min)	Assumed MET	Calories (70 kg)
2.5	10	31
3.5	8	34
5.0	6	37

For context, Harvard’s long-standing chart lists vigorous calisthenics in the ballpark you’d expect for this kind of work over 30 minutes, which aligns with the math above scaled down to a few minutes. You can peek at those figures here: Harvard calories in 30 minutes.

Use The Formula For Your Exact Case

Step 1: Pick Your MET

Use 6 if the set feels steady but you can chat a bit between mini-sets. Use 8 if breathing is heavy and the cadence holds. Use 10 for sharp, explosive bursts with short rests.

Step 2: Time The Set

Start a timer for the active portion. If you’re doing quick clusters, total up the moving time.

Step 3: Do The Math

Multiply: MET × 3.5 × your kg ÷ 200 × minutes. Example at 64 kg, 8 MET, 3.5 minutes: 8 × 3.5 × 64 ÷ 200 × 3.5 ≈ 31 kcal. Jot it in your log so your plan stays consistent from week to week.

Programming 100 Jump Squats Without Beating Up Your Knees

Warm Up Smart

Two minutes of easy squats, ankle rocks, and hip openers do more than any shoe tweak. Then test three gentle jumps before the first set.

Pick Friendly Surfaces

Rubber flooring or a firm mat trims impact and noise. Wood or tile can feel harsh once fatigue creeps in.

Scale When Needed

Swap every third set for fast bodyweight squats, or use power step-ups for ten reps between jump sets. Keep reps snappy and landings tidy.

Beyond The Calorie Number

Calorie math gives you a handle on session load. Jump squats also train triple extension, landing control, and trunk stiffness. If your week already includes heavy lower-body lifts, keep jump volume modest and place sets on days when legs feel fresh. If you’re chasing conditioning, nest 100 jump squats inside a short circuit: for example, 10×10 paired with rows or carries. Track your minutes, your MET pick, and how you felt after. That pattern tells you more than any single estimate.

Sources used for method and ranges: the ACE explainer on the MET formula, the CDC page on intensity and METs, the Compendium’s calisthenics, vigorous effort entry at ~8.0 MET (2011 listing), and Harvard’s 30-minute calorie chart for context.